Subdepression or subdepressive state is a state of mild depression that is not psychopathology. It is characterized by deterioration in mood, decreased performance and a pessimistic view of what is happening.
A subdepressive state, unlike depression, is not a disease or pathology; it can precede depression or occur on its own. In this condition, the classic “triad” of depressive syndromes is not observed, interest in the world around us and criticism of one’s behavior and thoughts remain. Subdepression usually affects mentally healthy people who are faced with problems, stress or negative experiences.
What is subdepression and who is susceptible to it?
Subdepression is a condition also called subdepressive disorder, minor depression, or subclinical depression. In terms of severity and diagnostic criteria, it does not reach the diagnosis of “major depression.” This condition occurs in all people at certain periods of life. It is provoked by problems that are difficult or impossible to cope with.
The same life circumstances and obstacles can cause subdepressive disorder in one person, but not in another. This is explained by the fact that each individual has his own “threshold of strength” of the psyche.
Treatment methods for subdepressive disorder
To treat subdepression, you need to consult a psychologist or psychiatrist. Drug treatment or psychotherapy is carried out; these methods can be combined. Before starting therapy, it is necessary to exclude the presence of an organic disorder that can cause similar symptoms. To do this, consult a therapist, neurologist, gastroenterologist, endocrinologist and conduct research on various organs.
Drug treatment
Psychotropic medications may be prescribed to treat subdepression. Such products are sold in pharmacies only with a prescription. They should not be taken independently, without medical supervision. They have many contraindications and can cause side effects, so they are selected by the doctor individually, and, depending on the patient’s response to treatment, the dose is adjusted or the drug is changed.
In most cases, doctors prescribe antidepressants for mild depression. If there are signs of anxiety, panic attacks are present, daytime tranquilizers are used. They are also called sedatives or anxiolytics. They remove symptoms of fear, without causing addiction or slowing down psychomotor reactions, so their use is not an obstacle to leading a normal lifestyle.
If cognitive impairment, memory impairment, or inability to concentrate are severe, nootropics are prescribed that improve higher mental functions by influencing cerebral circulation.
Medications from the group of psychotropic drugs can cause withdrawal syndrome when abruptly stopping the use of drugs. To avoid this, it is necessary to correctly complete the course of therapy under the supervision of a doctor.
Psychotherapy
Psychotherapy sessions are conducted by a psychologist or psychiatrist. In most cases, more than 1 session is required for results. One of the most effective and widespread techniques is cognitive behavioral therapy.
During sessions, a specialist helps resolve internal conflicts, change perceptions and learn thinking that helps reduce stressful situations in life. The psychologist examines not only current problems, but also teaches the patient to independently cope with problems in the future. Relaxation techniques are used during sessions to help you relax and relieve muscle tension.
When diagnosed with minor depression, psychotherapy alone may be sufficient; the best effect is achieved by combining drug treatment with sessions with a psychotherapist.
Causes of subdepression
Subdepressive disorders have physical and psychological causes. The first group includes improper daily routine, lack of sleep, overwork, and bad habits. These factors gradually weaken the body. The nervous system becomes more sensitive to stimuli.
Psychological reasons for the development of subdepression include emotional trauma. Various situations leave an imprint on the psyche - the death of a loved one, dismissal from work, cheating on a husband or wife, etc. When something like this happens in life, people begin to look at the world differently and think about different topics. During reflection, some people form negative thoughts and conclusions.
Another cause of mild depression, subdepression, is stress. Tense situations often arise at work and at home. Constant stress leads to fatigue. Emotional burnout sets in.
Other possible causes of subdepressive mental disorder:
- Failures. A person who wants to achieve a desired goal sets goals for himself. If they are not followed, self-esteem decreases and a depressive state develops.
- Middle age crisis. Many people in their 30s and 50s overestimate their experience. They remember their goals and dreams, and understand that many opportunities were irretrievably lost in the past. People begin to wonder what to do next and what is the meaning of their future existence.
- Excessive demands (your own or from others). Each person has different capabilities. If one has achieved something, it does not mean that another can achieve the same. Excessive demands on oneself or on others lead to thoughts of one’s own helplessness and insolvency.
Reasons that can cause the disorder
Subdepression can be caused by a loss of direction in life. The once set goal, which became the main stimulus of life, due to some circumstances, intellectual development or increased criticality of thinking, has lost its relevance, but a person cannot yet determine new goals. Typically, subdepression is characteristic of middle-aged people and is accordingly called a “midlife crisis.”
In such cases, the list of benefits that is intended to evoke joy does not work. Using an example, it looks like this: if a person has a prestigious job, is moving up the career ladder, he has a beautiful wife, an equally beautiful mistress, a couple of children, an apartment in a prestigious area and an expensive car - he should certainly experience happiness. However, it is precisely the representatives of this cohort, who have everything according to the “canons of list happiness” that they could dream of, who lose the incentive for further development. His thoughts develop according to the scenario: I can buy another car, but why? I can go on vacation to Rome - so what? The situation is exactly reminiscent of the joke about balloons.
In a situation of subdepression, it is very difficult to find understanding, to speak out, to cry, since the interlocutors do not understand these problems, which may be lacking for a person who has everything. “If only I had such a car, I would be in seventh heaven.” It’s hard to understand that it is at this moment that the awareness of the absence of something real in life comes. Yes, there is a husband, he earns well, cares, but in reality, he is a complete stranger. There is a job, but there is only negativity at work, there is no opportunity to realize your potential.
It is in this “psychological dead end” that the motives that previously stimulated activity are blocked by some kind of barriers. Activity and activity are replaced by apathy and bad mood, often accompanied by somatic problems. More often than not, these problems act as the reason why you can actually complain about life.
In a subdepressive state, thoughts of suicide do not appear, since the intellect is still “switched off” and the person fully understands that leaving him is not the most reasonable option. However, at some moments a person neglects safety rules and unknowingly puts his life in danger. At this moment he tells himself that he doesn’t care about himself.
Signs of subdepression may include:
- “digging in the past”, attempts to find an excuse for one’s failures in past events
- "complaints about life" In this state, complaints have the nature of justification; the person does not look for a way out, but only complains about how hard it is for him.
Such actions are not conscious. A person unconsciously “walks in circles” and cannot find a way out, but it is much easier to speak out, and now he is no longer alone, but with someone who sympathized, he continues his walk.
Being in this state, a person loses his inquisitive curiosity, thereby slowing down his intellectual development.
Causes of subdepression
- Explicit - external
- Hidden - internal.
External causes of subdepression include conflict situations at work, lack of understanding in the family, stagnation in career, difficult living conditions, lack of a full intimate life, etc.
At the same time, each of us faces the causes of subdepression, but not everyone “withdraws into himself,” which suggests that the reaction is strictly individual and depends on vitality, internal stimulation, personal characteristics, and characteristics of perception. It depends on these factors whether difficulties will lead him to depression or become an impetus for starting a new life. In order not to succumb to illness, it is important to see for yourself the goal, where to move. Therefore, when talking about the causes of subdepression, psychotherapists talk about hidden factors, for example, peculiarities of worldview, problems with adaptation, inability to build relationships, and inability to formulate adequate life goals.
In some cases, subdepression occurs at the moment of decision-making, when it is impossible to make a choice that is adequate to the situation and personal interests. Otherwise, this path must be followed; this is an expected move for society and approved by it, but does not correspond to personal desires. Internal obstacles are unconscious. A person cannot see them, as well as choose an alternative path. That is why subdepression most often strikes during periods of crisis: adolescence, middle age.
Psychotherapists associate the problem of subdepressive disorder with the search for an answer to the eternal question about the meaning of life and its purpose. The way out of this may be to rethink your life guidelines. Perhaps this is when a person is aware of his condition and knows its true reasons. Otherwise, “searching for yourself” will be similar to another joke, when a man who lost his watch in a dark alley began to look for it under a lantern, since it is light here.
Main signs, symptoms and distinctive features
A sign of the onset of subdepressive disorder is a feeling of personal helplessness. This is a quality that is the opposite of independence. With personal helplessness, a person understands that he cannot control his life. He loses interest in setting and achieving goals and does not want to overcome difficulties.
The main symptom of subdepression is bad mood. In this state, nothing pleases or evokes a feeling of satisfaction. The desire to do things you love disappears. Interest in current events decreases or disappears completely. A person does not want to meet and communicate with friends or loved ones.
Subdepressive mental disorder may also be indicated by:
- pessimistic thoughts;
- decreased performance (constant feeling of fatigue, drowsiness);
- deterioration of attention and memory;
- problems with appetite;
- the appearance of feelings of guilt;
- low self-esteem.
Stress and emotional turmoil can negatively affect not only the psyche, but also the physical state. Pain of various localizations and gastrointestinal disorders often occur. When contacting a medical facility, specialists conduct diagnostics and do not find any problem.
If we compare subdepression and depression, we can identify several distinctive features. In the first condition, sleep is usually not disturbed, and ideas about leaving life do not arise. With subdepression, a special mood with a hint of irritability is observed - “leave it alone.”
Subdepressive mental disorder is also different from masked depression. In the latter state, classic affective signs (apathy, avoidance of communication with other people, bad mood) appear slightly or are completely absent. Sometimes biological rhythm disorders and neurotic symptoms are observed. The client is unaware of the presence of a mental disorder. It seems to him that he has a difficult to diagnose somatic (physical) disease.
Symptoms of subdepressive state
To talk about the presence of subdepression in a person, it is enough to record 2 main symptoms of depression and at least 2 additional ones.
In most cases, subdepression is characterized by depressed mood and a loss of the ability to feel pleasure from previously enjoyable activities. This condition is called anhedonia and is the main symptom of minor depression.
A person in a state of subdepression can lead a normal lifestyle: go to work, meet friends, spend time with family, but still experience a feeling of dissatisfaction inside. This condition is not always noticed by others and loved ones.
Minor depression may be indicated by:
- weakness, fatigue;
- negative thoughts about your future;
- difficulties with attention and memory;
- problems with appetite and sleep;
- guilt and low self-esteem.
Subdepression is often accompanied by anxiety, and there may be panic attacks. Depression may manifest itself not as changes in mood and motivation, but as somatized symptoms. For example, a person may experience gastrointestinal disorders, tachycardia, and various pains, but doctors do not find a problem in the body.
Types of subdepression and their features
There are 2 types of subdepression - neurotic and reactive. The first disorder occurs due to acute and chronic psychological trauma. It does not cause severe behavioral disturbances. The disorder negatively affects only certain areas of mental activity. This may ultimately affect the quality of life.
A reactive subdepressive state occurs due to subjectively significant psychological trauma and extreme shocks. It can be compared to the natural reactions of sadness and grief. The distinguishing feature between reactive subdepression and emotions is that the former is characterized by excessive strength and duration.
Methods to combat subdepressive disorder
It is difficult to independently understand what subdepression is and cope with this condition. If you are in a bad mood or apathy, complex therapy is often necessary. It includes:
- Contact a specialist. It is recommended to choose a professional with extensive experience. For most clients, one session is enough. The specialist teaches how to cope with stress, helps to understand the problems and internal conflicts that arise with subdepression, subclinically expressed depression. During the sessions, different techniques are used (trainings, relaxation exercises, etc.).
- Maintaining a healthy lifestyle (giving up bad habits, eating right, following a daily routine, healthy sleep).
- Psychologists recommend that all clients use a simple method at home: for symptoms of subdepression, take a piece of paper and write your wishes on it. It is not necessary to come up with something global. These may be idle dreams. The main thing is to find at least some goals for yourself. Together with them there will appear a desire not to sit back and mope, but to act.
Treatment of asthenic-depressive syndrome
The treatment method depends on the detected cause of the syndrome and is carried out by a specialist in the appropriate field (neurologist, endocrinologist, psychiatrist).
Pharmacological treatment of astheno-subdepressive syndrome
To eliminate apathy and fatigue, adaptogens of plant origin are used to help activate the body:
- radiola pink;
- Chinese lemongrass;
- ginseng;
- ashwagandha;
- reishi;
- Eleutherococcus
Tonic medications for astheno-depressive syndrome are taken in the morning, when the lowest emotional level is observed. Allergy sufferers, hypertensive patients, and pregnant women should use adaptogens with great caution.
To increase the brain's resistance to stress and improve cognitive functions, nootropics (Phenibut, Piracetam, Vinpocetine) are used.
Antidepressants are not prescribed to a person in an asthenic-depressive state, since affective deviations are not sufficiently pronounced for the use of such drugs.
Non-drug treatments for depression
Taking medications cannot fully compensate for leading a destructive lifestyle. One of the key conditions for getting rid of astheno-depressive syndrome is the elimination of stress factors, normalization of the daily routine and nutrition.
Lifestyle correction
The treatment regimen should include daytime naps and daily walks in the fresh air. You don't have to fight sleepiness all day. Try sleeping right after you get home from work or during your lunch break. For faster relaxation and sleep, use special audio programs:
The constant desire to control everything and the lack of positive emotions lead to a weakening of the nervous system and the development of asthenic-depressive syndrome. Stop wasting all your psycho-emotional energy on “solving problems” and “sorting things out.” Learn to switch. Leave work at work and home problems at home.
Avoid active mental activity before going to bed at night. Try to push away thoughts about problems at work and in any other areas of life at least a few hours before bed. It’s better to take a walk in the fresh air, take a bath, listen to calm, relaxing music. Don't overeat at night, but don't go to bed hungry either.
Don't worry about spontaneous night awakenings. Use these moments to work productively with your psyche. Engage in creative visualization and self-hypnosis, setting yourself up for a refreshing awakening in the morning. Scroll through pleasant memories in your head, imagine your desired future, meditate. You can find many audio trances online that will help you relax and recuperate in a shorter period of time than a standard eight-hour sleep. For example, here:
Diet and physical activity play an important role in the treatment of the syndrome. But a depressed person finds the strength to exercise and adhere to healthy eating recommendations only after undergoing a course of medication and psychotherapy.
Psychotherapy
Often a person does not fully understand what astheno-depressive syndrome is, and blames himself for laziness, weakness of will, lack of tolerance towards others, which drives himself even deeper into a painful state. Therefore, a consultation with a psychologist is required who will carry out explanatory work. A specialist will distinguish between the problem and the consequence, and will help you understand that you should blame the illness, not yourself, for attacks of apathy. Teaches methods of dealing with stress and relaxation techniques. Psychologist-hypnologist Nikita Valerievich Baturin works directly with the root cause of the syndrome and draws up a treatment program individually for each client.
Often, asthenic syndrome occurs when a person’s energy is not spent properly. For example, dissatisfaction with some aspect of life is driven deep inside and causes constant nervous tension, which gradually exhausts a person. You can quickly understand the hidden psychological causes of apathy and nervousness only with the help of a psychotherapist or hypnologist. In addition, it is often quite difficult to cope with the consequences of asthenic syndrome such as panic attacks without the help of a specialist. Therefore, a visit to a psychotherapist and/or hypnologist should be a mandatory item in the treatment regimen for asthenic depression.
Psychological tactics will be aimed at overcoming psychological defense mechanisms that bypass consciousness to protect a neurotic lifestyle. Hypnotic suggestion will help restore an internal feeling of comfort, self-confidence, and readiness to do the necessary work.
Aromatherapy
Aromatherapy can provide some relief in asthenic-depressive conditions. Oils of lavender, geranium, ylang-ylang, bergamot, patchouli, lemon balm, and clary sage will help overcome irritability and insomnia. For increased anxiety, use tea tree, vetiver, violet. To cheer up during the day, try inhaling the aromas of citrus fruits, basil, and black pepper.
Color therapy
Changing the color scheme of your home or office will help normalize the state of the nervous system. Warm colors (red, yellow, orange) have a stimulating, invigorating effect. It is better to decorate the sleeping area in cool colors. Sometimes it is enough to buy bed linen in blue, light blue or black to get rid of insomnia. You can also use colored glasses for candles to create the right atmosphere.
The following exercise will also fill you with energy. Close your eyes and imagine yourself alternately bathed in light of red, orange, yellow, green. 20-30 seconds for each color will be enough. Before going to bed, you can try taking “baths” of blue and blue light.
The above recommendations should be followed not only for treatment, but also to prevent the occurrence of astheno-depressive disorder in the future.
